CrossFit Iron Hammer – CrossFit
Warm-up
Warm Up 9 (No Measure)
350m Row
20 Air Squats
20 Jumping Jacks
15 Pushups
15 Situps
10 Pull-ups/Ring Rows
10 Pass throughs
10 Spider lunge
100m Row Sprint
Weightlifting
Back Squat (10-6-4-4-4-4 Work to a heavy 4 rep)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 Min AMRAP
15 Wall Ball 20/14
12 Deadlift 185/125
9 Hand Release Pushups